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Every 100 grams of orange incorporates 87.6 grams of water, 104 micrograms of carotene—an antioxidant vitamin, 30 mg of vitamin C, 93 mg of potassium, 26 mg of calcium, 9 mg of magnesium, 0.3 grams of fiber, 4.5 mg of sodium, 7 mg of chromium, 20 mg of phosphorus, and 0.32 mg of iron, with an power worth of 48 kcal.
The excessive vitamin C content material in oranges can assist stimulate the manufacturing of white cells, thereby enhancing the immune system and serving to the physique combat towards illnesses.
It has been confirmed that oranges even have anti-inflammatory, anti-tumor results, inhibit blood clotting, and are highly effective antioxidants.
Orange juice, in the meantime, incorporates vitamin A, copper, folate, and thiamine (vitamin B1) amongst different vitamins that assist maintain the immune system in its finest state, aiding the physique in heading off exterior assaults.
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A minimize half orange over a pile of oranges. Illustration photograph by Freepik |
In response to vitamin specialists, each day required vitamin C consumption is determined by gender, age, and smoking habits. To be extra particular:
Pregnant ladies ought to devour 80 mg of vitamin C a day and enhance to 120 mg throughout breastfeeding.
Kids are really helpful to eat half an orange a day, even when they need extra, to keep away from potential orange allergic reactions.
Females 19 and older want 75 mg of vitamin C each day, which is equal to 1 orange with a diameter of about 4 cm.
Males 19 and older ought to devour 90 mg of vitamin C each day, equal to 1 orange with a diameter of 5 cm.
People who smoke want an additional 35 mg of vitamin C along with the essential required quantity based mostly on their age and gender to attenuate the consequences of the free radicals produced by smoking.
Needless to say oranges are wholesome when consumed in the correct amount and by the suitable folks. Individuals with abdomen ulcers, duodenal ulcers, or pancreatitis mustn’t drink orange juice.
Orange juice shouldn’t be consumed at evening, instantly earlier than, or after consuming milk. A Japanese examine additionally advises avoiding orange juice when taking remedy, recommending consuming orange juice one to 2 hours earlier than or after taking remedy.
Dr. Huynh Tan Vu
Ho Chi Minh Metropolis Medication and Pharmacy College